Health & Fitness · Exercise Science
12 Weeks to
Amazing Abs
No crash diets. No gimmicks. Just the science, applied.
Paperback · 56 pages · ISBN 979-8-2737115-6-3
This isn't a workout plan bolted onto a diet. It's a physiologically sound path to core mastery, built on exercise science and sports medicine, and designed to change how you move, eat and train — not just how you look for one summer.
It has also been in print, in one form or another, since 1997. Nearly thirty years of revisions have stripped out everything that turned out to be fashion and kept what kept working.
Most ab programs train the muscle you can see and ignore the three you can't. This one activates all four major abdominal groups — the obliques, serratus anterior, rectus abdominis and transverse abdominis — so your core actually does its job: rotate, stabilise, and hold you up.
Whether the goal is performance, definition, or getting your confidence back, the blueprint is the same. We're with you every rep of the way.
To everyone discovering their strength — inside and out.
DedicationThe System
Three steps and a final integration phase
Each step stands on the one before it. Nothing here asks you to starve.
Metabolic Nutrition
Fuel without dieting. How your body actually burns fuel, stabilises insulin, and recovers faster through smarter timing and meal structure — instead of restriction that rebounds.
Strength & Muscle Science
Modern strength principles grounded in kinesiology and biomechanics. Build lean muscle, protect your joints, and measure progress in something more honest than bodyweight.
Core Anatomy & Programming
Activate all four abdominal groups — obliques, serratus anterior, rectus abdominis, transverse abdominis — through efficient, functional movement that rotates, stabilises and engages.
Total Ab Integration
The final phase combines every step into one sustainable weekly flow, aligned with your body's natural mechanics rather than fighting them.
Inside the Book
Every exercise, illustrated
Each movement is shown in its start and working position, so you can check your own form against the page instead of guessing.
Contents
What you'll work through
Section I — Essential Components
- I. The Abdominal Muscles — the health risk of abdominal obesity, whether sit-ups really work, and spot reduction: myth vs. reality.
- II. Body Fat — measuring composition properly instead of trusting the scale.
- III. Nutrition — understanding calories and fat loss.
- IV. Fitness Guidelines — muscular conditioning and how to train without wrecking yourself.
Section II — The Program
- V. The Preliminary Exercises — supported curls and the starting positions.
- VI. The Exercises — lower abs, middle abs, upper abs, the obliques, and the transverse abdominis, each with its own movements.
Section III — The Routine
- VII. The 12 Weeks to Amazing Abs Program — a dedicated page for every week, one through twelve.
- VIII. Advanced Abdominal Exercises — weighted cable curls and progression once the base is built.
- IX. The Lower Back — lower back contractions, because a core is not just a front.
A sample of the detail
The book doesn't hand you a rule and move on — it shows the working. On body composition, for example, you get the YMCA formula, both gender variants, and a full worked example so you can run your own numbers:
A woman weighing 125 lb with a 29-inch waist:
4.15 × 29 = 120.35 · 0.082 × 125 = 10.25
(−76.76 + 120.35 − 10.25) = 33.34
33.34 ÷ 125 = 26.67% body fat
Ideal ranges given in the book: 12–18% for men, 16–33% for women.
| Title | 12 Weeks to Amazing Abs |
|---|---|
| Author | Jay M. Richards |
| Publisher | NovaSeed Press |
| Edition | 2025 edition |
| Pages | 56 |
| Structure | 3 sections · 9 chapters · 12 weekly programs |
| Format | Paperback |
| ISBN | 979-8-2737115-6-3 |
| Trim size | 5.5 × 8.5 in |
| Category | Fitness · Health · Exercise Science |
| Illustrations | Full exercise library, charts and reference tables |
| Language | English |
| Copyright | © 1997–2025 NovaSeed Press |
A note before you start: this book is educational and is not medical advice. Talk to a doctor before beginning any new exercise or nutrition program, particularly if you have an existing condition or injury.